Dehydration Part 2

Here are three mild to moderate consequences of dehydration:

1) Headaches ­ The brain is 75% water so even moderate dehydration can cause headaches and dizziness. In addition dehydration causes your liver be become overloaded, which can mean at any one time more toxins are present in your body. Your liver is the body’s chemical processing organ, so everything we ingest or absorb into the body goes through the liver to be purified. Water helps flush toxins, such as alcohol, chemicals and solvents present in food and the environment, through the liver more easily as it dilutes them.

2. Lethargy and lack of concentration - These symptoms can be linked to a sluggish liver. The more water you drink, the more efficiently the body can detoxify. If you are dehydrated you will find your liver becomes slowed down by the extra workload and so can’t eliminate as many toxins, making you feel less energetic. In addition reduced oxygen to the muscles and brain through lack of water in the blood may also add to lethargy and lack of concentration.

3. Bad breath - Bacteria builds up in the mouth because waste products that are normally washed out of the body are left in a higher concentration in the throat and mouth. It is also more likely that you will catch a cold if you are dehydrated because cold and flu bacteria are allowed to lurk for longer in the mouth and throat.

Stay Healthy,
John K Russell
Lose Weight Cheltenham
Lose Weight Gloucester
www.nomoregym.co.uk

Dehydration Part 1

Water covers 71% of the Earth's surface and makes up 60–70% of a human body. But what happens when you starve your body of water. May I present to you, "The scale of dehydration":

Here is a table to show what happens to the body as it loses its overall water content.

Note: 1% water loss from a 10 stone person is roughly half a litre of water.

1% Thirst
2% Stronger thirst, vague discomfort and sense of oppression, loss of appetite
3% Reduction in urinary output, dry mouth
4% Increased effort for physical work, sleepiness, apathy, nausea.
5% Difficulty in concentrating
6% Impairment in exercise temperature regulation, increases in pulse and quickened breathing.
8% Dizziness, laboured breathing with light exercise, indistinct speech, increasing weakness, mental confusion
10% Cramping muscles, inability to balance with eyes closed, general incapacity, delirium and wakefulness, swollen tongue.
11% Circulatory insufficiency and decreased blood volume, failing renal function.
15% Death

Stay Healthy,
John K Russell
Weight Loss Cheltenham
Weight Loss Gloucester
www.nomoregym.co.uk

Truth about Saturated Fats Part 3 of 3

How to reduce the amount of saturated fats you eat
The recent FSA survey also revealed that people are unsure of how to reduce these potentially harmful saturated fats. In response, the following tips, which are still not used by many people, may be useful:

• eating fish and poultry in place of red meat can save several grams of saturated fat
• cutting the white fat off meat will cut out the visible saturated fat you eat
• taking the skin off chicken/poultry before cooking it further reduces saturated fats as most fat is located in or just under the skin
• grilling meat is only practiced by 43% of people. This is a healthier way of cooking as the fat from the meat drips away onto the grill pan whilst cooking so you don’t eat it.

These simple changes, if taken up will allow important proteins to be enjoyed as part of a healthy balanced diet, while reducing our intake of saturated fat. No more than 11% of our diet should come from saturated fats which equates to about 20g for women and 30g for men. Grams of saturated fats are written on food packaging labels along with the nutrient content, so you can get an idea of how much you eat per day by adding these values together.

Other top tips are:

• try 1% fat milk and low-fat yoghurts. Look out for cheese that is lower in fat. For example brie, gouda and mozzarella are better than cheddar.
• grate cheese instead of slicing – this means you’ll eat less
• eat less pastry – limit the number of pies, pastries and sausage rolls. Also go for pies with just a lid or a base
• when cooking, use unsaturated oils such as sunflower, nut, and olive, instead of butter, lard and ghee
• chocolate snacks can be high in saturated fat, so eat an apple, banana, some dried fruit, or low fat yogurt instead
• check the label and choose food that is lower in saturates:

High > 5g sat fat per 100g
Low <>

or when using the traffic light system:

Red = High
Amber = Medium
Green = Low

Fats are an important part of a healthy balanced diet (approximately 30% of the diet) and have many roles within the human body. It is therefore important to emphasise that not all dietary fats are harmful. Fats found in oils, nuts, avocados and fish are examples of poly- and mono-unsaturated fats which should make up the other 19% of daily fat intake.

Until Next Time,

Stay Healthy,
John K Russell
Lose Weight Cheltenham
Lose Weight Gloucester
www.nomoregym.co.uk

Truth about Saturated Fats Part 2 of 3

What we need to know
If people knew the potential consequences of a diet too high in saturated fat, they may be persuaded to eat more healthily.

Dietary saturated fats can raise cholesterol levels which can ultimately be a high risk factor for heart and circulatory diseases. These disease states include coronary heart disease, heart attacks, angina and strokes or CVD – the most common cause of death in the UK (www.heartstats.org.uk BHF 2009). Cholesterol is the waxy substance that can clog arteries causing pressure from the circulating blood to increase. This in turn puts added pressure on the heart and can cause blood vessels to burst. When this happens in the brain, it causes a stroke (see below picture).


Diet is a key risk factor in heart disease. A reduction in saturated fat intake may prevent up to 3,500 early and unnecessary deaths a year in the UK (FSA, 2007).

Top 5 contributors of saturated fat in the UK diet
These foods are the top contributors of saturated fat in the UK diet, in order of daily uptake:

1. dairy products including cheese, milk, butter and yogurt
2. meat and meat products including meat pies, pastries and burgers
3. fat spreads including butter
4. biscuits, buns and cakes
5. lastly, but by no means least, chocolate confectionary.

Many of these foods are still important to eat as part of a healthy diet, but moderation is the key!

Until Next Time.

Stay Healthy,
John K Russell
Personal Training Cheltenham
Personal Training Gloucester
www.nomoregym.co.uk

Truth about Saturated Fats Part 1 of 3

Thanks to FutureFit for this series of exercises

According to the Food Standards Agency (FSA), “The UK is currently eating 20% more saturated fat than the Government recommends” (Feb 09). Future Fit Training Nutrition Tutor, Helen Sullivan offers an in-depth view of why we need to limit our intake of saturated fats, and advises us of some healthy alternatives.

Saturated fats are the fats found mainly in animal products, for example the white fat surrounding bacon and beef, or in meat products such as sausages – this fat is solid at room temperature. Unsaturated fat comes mainly from plant products such as sunflower oil, avocados, olive oil, nuts and some fish, and is generally liquid at room temperature.



Public Myths
Research recently revealed that nearly half the UK population thought it was okay to eat as much saturated fat as they liked if they took regular exercise, were not overweight or ate lots of fruit and vegetables (FSA, 2009). People tend to be more concerned about cancer and obesity than cardiovascular disease (CVD), even though this is responsible for 1 in 3 premature deaths in the UK (FSA ’06). CVD covers all diseases affecting the heart and circulatory system – it includes coronary heart disease, angina, heart attack and stroke. Coronary heart disease is caused by a gradual build up of fatty deposits on the walls of your coronary arteries.

People who exercise, who are not overweight or who eat their 5-a-day still need to watch the amount of saturated fats they consume, as they can cause serious health problems. One barrier to this change is that almost 2 thirds (63%) of people think that it costs more to buy healthier foods! - More cost effective healthy tips coming soon. Make sure you catch tomorrow's blog for more on saturated fats.

Until Next Time.

Stay Healthy,
John K Russell
Personal Trainer Cheltenham
Personal Trainer Gloucester
www.nomoregym.co.uk

Lose Weight... Secret Tip

We all know it but never use it. Eat less. Move more! Most people I meet want to lose the weight but make zero changes. So how can you drop the calories without making ANY significant changes.



Secret 1: Portion Sizes!

Secret 1 Challenge: Cook 20% less than you normally do. Or put 20% less on your plate and save the rest for a leftover meal or lunch the next day!

Until next time.

Stay Healthy,
John K Russell
Lose Weight Cheltenham
Lose Weight Gloucester
www.nomoregym.co.uk

Exercise Library Hits Google Page 1

Exercise Library - Fitness in Video for Free has launched on page 1 of google. The exercise library (www.exerciselibrary.co.uk) has hundreds of free clips and exercises to help you lose weight, tone up, condition your muscle, improve your fitness and get better at sport, or just simply look and feel better about yourself.

It's free to join and takes two minutes and is run entirely by myself.

Go to the exercise library and see what you can achieve.

Stay Healthy,
John K Russell
Exercise Library - Fitness in Video Clips
www.exerciselibrary.co.uk
www.nomoregym.co.uk

Exercise Makes You Put on Weight: Part 1

Surely this isn't true?

It is and it isn't:

Reason #1. Exercise stimulates hunger. In a nutshell, the more you move the more you will want to eat, and perhaps the more you feel 'entitled' to eat.

It is MUCH easier to eat your calories than burn your calories.

If you work out and burn 300 calories in a 45 minute session, then go to Starbucks and order a caramel, white chocolate macchiato, or that slice of cake you've not only 'cancelled' your workout' but you've consumed more calories in 5 minutes than you burned during your entire 45 minute session.

Is that cake really worth it, and will it move you closer to, or further away from your goals?

It's the small changes that make the biggest difference. Start making your small changes today!

Stay Healthy,
John K Russell
Lose Weight Cheltenham
Lose Weight Gloucester
www.nomoregym.co.uk

Exercise Makes You Put on Weight: Part 2

Reason #2. People who tend to work out vigourously' for set periods of time, may move LESS throughout the day.

But Why? Many people after exercised might say 'I had a great workout today, so it's okay if I sit on the sofa for hours after work'.

It's not only about working out hard for 3 hours a week, and then becoming 'the couch potato' the remaining 165 hours. 3hrs vs 165hrs

Which do you think will have the biggest impact?

The bottom line is, the biggest change happens in what you do outside your workouts.

The key is to permanently changing your habits and adopt an active lifestyle.

Stay Healthy,
John K Russell
Lose Weight Cheltenham
Lose Weight Gloucester
www.nomoregym.co.uk

Heart Rate Test

Not sure of your maximum heart rate: try this test for runners?

You will need:

1. Somewhere to run without having to stop for cars
2. A watch with a second hand or digital watch
   

Run for 15 minutes at a fast pace until the point where you're exhaling very hard and would find it impossible to talk without taking massive breaths in the middle.

Follow this with a 400m full out sprint. After 400m stop and immediately find your heart rate.

Get your heart rate for 20 seconds (for example: 60)

Multiply this number by three (in this example 180)

Add five.

Congratulations you know have your approximate maximum heart rate.

Stay Healthy,
John K Russell
Running Cheltenham
Running Gloucester
www.nomoregym.co.uk

Get Fit with an Allotment:

"It's like having a multi-gym in your garden" - Kevin West

Recently the increasing trend in owning an allotment has been in the local and national press and on the radio. This week is National Allotment Week! Exciting stuff.

Allotments hit their peak in the Second World War at 1.4 million in the 'dig for victory' campaign. There are currently 100,000 people on allotment waiting lists andmore locally, allotment waiting lists in Glouecstershire can be up to 5 years.


The article interestingly cites that many 12 year olds are unable to identify a turnip, which I thought was both a funny and disturbing fact.

"Convenience Culture" ruining our ability to grow our own grub, you decide, but in the meantime to register for your own allotment you can go to the channel 4 website http://landshare.channel4.com/

Stay Healthy,
John K Russell
Fitness Cheltenham
Fitness Gloucester
www.nomoregym.co.uk

Smoking Recovery Times: Part 2

2 - 12 weeks - Circulation improves throughout the body, any kind of physical activity will be easier

3 - 9 months - Breathing problems, coughing, shortness of breath and wheezing have stopped and your lung efficiency has increased by a minimum of 5-10%

5 years - Your risk of having a heart attack falls to about half that of the old smoker you used to be

10 years - Risk of lung cancer falls to half that of a smoker. THe risk of heart attack falls to the same level as someone who has NEVER smoked.

Stay Healthy,
John K Russell
Personal Trainer Cheltenham
Personal Trainer Gloucester
www.nomoregym.co.uk

Smoking Recovery Times: Part 1

Time Since Your Last Smoked + Benefits

20 Minutes - Blood pressure and pulse return to normal, circulation improves especially to hands and feet

8 Hours - Blood oxygen levels increase to normal and your chancves of having a heart attack start to fall

24 hours - Carbon monoxide leaves the body, lungs start to clear our mucus and debris

48 Hours - Your body is now nicotine-free, senses of taste and smell being to improve.

72 hours - Breathing is easier and your energy levels will have increased

Stay Healthy,
John K Russell
Personal Trainer Cheltenham
Personal Trainer Gloucester
www.nomoregym.co.uk

Tip on Driving Posture

I've been driving quite alot recetnly and it's brought my round to thinking about my posture.

9/10 Road users have a bad driving posture. Typically this posture involves either slumping in your seat or trying to get as close to the windscreen as humanly possible (see picture below!)

Try this quick tip to make sure your posture is tip top all the time.


Easy Tip
When you next get into your car. Sit up straight, lengthen your neck and place your head against the seat rest at the back. Adjust your rear-view mirror so you can see out perfectly.

Next time you begin to slump you'll notice you can't see out of your rear-view mirror properly.

This has continually worked to straighten my driving posture for three years and can do the same to yours to.

Stay Healthy,
John K Russell
Personal Training Cheltenham
Personal Training Gloucester
www.nomoregym.co.uk

The Dragons Den

After watching a friend of mine on Dragon's Den today it got me thinking about just WHY they are so successful. What made these five people more successful than 99% if the population.

Alot of it comes down to attitude, dedication and the decisions they make on a daily basis.










Over the next five days from reading this REALLY focus on the decisions you make and see whether each decision is leading you closer to where you want to be.

Yes, this will taste great in short term but is it helping your long term look and how you feel.

Try and make one decision per day that will impact your life for the better and give yourself a pat on the back every time you do it. Whether it's going out for that walk, not eating that muffin or smoking one cigarette less than you normally do.

Good Luck!

Stay Healthy,
John K Russell
Personal Training Cheltenham
Personal Training Gloucester
www.nomoregym.co.uk

Crazy Runners

It's been a (really!) wet and windy day today and I've seen more people than normal running outside.

Here's are 3 tips for getting your motivation up for running in the rain:


1. Get someone else to go with you. Having someone else to motivate you will go along way.
2. Reward yourself for it.
Give yourself a giant pat on the back for going out when it's wed
3. Enjoy it!
Seriously!! Look at everyone else who goes past you thinking you're crazy... being one with nature is fantastic and jhust think of that nice warm shower when you get back.

A few extra useful tips for rain running
Remember to wear a hat, this'll keep your head warm and the rain out of your face. Wear a water proof/wind proof jacket, preferably a high visibility one. When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes.

Stay Healthy,
John K Russell
Fitness Cheltenham
Fitness Gloucester
www.nomoregym.co.uk

Real Life Quitters!

New research into smoking shows tobacco contains about 70 different cancer-causing substances. Nasty.

See the link below for some real life quitters.

Click Here!




Stay Healthy,
John K Russell
Fitness Cheltenham
Fitness Gloucester
www.nomoregym.co.uk

The Food Labelling Minefield and... Traffic Lights

Eat well, eat less sugar, salt and saturated fat (sat-fat).

That's the advice we're receiving through daily. I'm on quite hot on this recently after reading Skinny Bastard, which has prompted me to explore other books such as The China Study. Both great reads (there's a version of Skinny Bastard for females called Skinny Bitch) I don't agree in everything in the books promote and make sure you read all the reviews before buying them, but definately worth a look.

You have have started to see these appear on some of the products you buy. No? You're not alone. If you have do you genuinely use them? Read on.

If you think you know what's in your food. Think again!

Today: The traffic light system and how it affects what you should eat
(This is a long one. Go make yourself a cuppa and get yourself back here)

But Is the traffic light labelling any good?
Apparetnly so, Asda and M&S already do it. Which? reckons 97% of its respondents were able to correctly identify and compare levels of nutrients in different levels of nutrients in different foods via the system. Those high in sugar, fats, salt have read system and anything with a green symbol is considered healthy.

The downside is it obviously won't apply to those who cook from scratch although these emails are probably healthier in the first place.

Who aren't doing it
Some bigger manufactueres think red-light foods will be demonised. Tesco, Danone and Coca-Cola are still promoting their own guideline daily amounts schemes. Strage, that.

For info on the Governments Eat Well Project and more on traffic light food labeling click here

Stay Healthy,
John K Russell
Lose Weight Cheltenham
Lose Weight Gloucester
www.nomoregym.co.uk

Egg labels - What do they mean:

Click on the picture below

How to ruin your liver Part 1

Two idiots from a Brewery in the UK have made some brilliant claims that their 18(.2)% Tokyo beer will "Cure Binge Drinking".

If a woman were to drink one bottle she would technically be a binge drinker.

You do the maths.

Find out more below:

http://bit.ly/52xih

Stay Healthy,
John K Russell

Madonna Overtraining exercise

So Madonna's been overtraining again, setting a bad example of what exercise 'might' make people look like. Believe me this takes alot of work! To look like this you'd have to spend at least 2 hours in the gym EVERY DAY and eat hardly anything. Madge follows a macrobiotic diet which in itself is a good way to eat. But in my opinion Madonna should lay off the 2 hourly, 7 day sessions!

Remember ladies, this look takes committment and 2 hours a day in the gym. You WILL NOT look like this if you do a few weights. Weights are great for burning calories, even after you're sat around after you've finished exercising. Bonus.

Stay Healthy,
John K Russell